Forging Elite Fitness in Kamloops, B.C.
Power Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
Post loads completed to comments
Compare to 01/28/10
100 KB Swings
100 Push-ups
100 Squats
You may partition the exercises as you see fit.
Post loads and time to comments
Compare to 11/21/09
Whiteboard
Rest
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
- Thomas Jefferson
25 Knees to Elbows
50 OH Squat
75 Wall Ball
100 Double Unders
All exercises must be completed UNBROKEN – every time a set is interrupted a PENALTY will be applied
Post loads and time to comments
Whiteboard
Come and enjoy at 9am or try it as a Team Workout at 10 am
Alana’s First Un-Assisted Pull-ups! from Natural Strength CrossFit on Vimeo.
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 minutes
Post rounds completed to comments
Compare to 01/21/10
Whiteboard
2 Deadlifts (85% of max) On the Minute Every Minute for 10 Minutes
followed immediately by
30 Burpees for time
Post loads and time to comments
Whiteboard
Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5
Post loads to comments
Compare to 01/13/10
Whiteboard
30 Double Unders
15 KB Swing
5 Hang Squat Clean
5 Rounds
Post loads and time to comments
Whiteboard
The greatest accomplishment is not in never falling, but in rising again after you fall.
—
